The end of a year, the beginning of a new one. The time when new goals are always being set. The ones that keep us going and keep us balanced, just like on a bike.
And what if this year's goal was to take up cycling?
Have you dreamed of watching the champions of the Tour de France, Paris-Roubaix and the world's greatest races? Have you watched your friends ride on Sundays, reaching the summits and crossing the line in amateur races that have marked them for life: the Tour de France stage, Paris-Roubaix, Paris-Nice, Liège-Bastogne-Liège Challenge?
If you think the time has come for you to step up to the plate, train and aim for the same heights as your friends, then you've come to the right place. With Škoda, a major partner of the Tour de France and the Green Jersey (the one that's putting France on the bike via its Škoda We Love Cycling program), we're offering you today your very first training plan, the first stones on the road to your quest: to get on the bike.
If you follow this plan, you should quickly progress and, more importantly, enjoy cycling. After a few weeks, you'll be in a position to make interesting outings on a variety of routes, join the group outings offered by your local Škoda Club and why not sign up for the 1st major cyclosportive of the year: Paris-Nice Challenge. Fasten your helmet, adjust your cycling shorts and get ready to discover the secrets of Škoda captains and ambassadors for smooth progress
Have you dreamed of watching the champions of the Tour de France, Paris-Roubaix and the world's greatest races? Have you watched your friends ride on Sundays, reaching the summits and crossing the line in amateur races that have marked them for life: the Tour de France stage, Paris-Roubaix, Paris-Nice, Liège-Bastogne-Liège Challenge?
If you think the time has come for you to step up to the plate, train and aim for the same heights as your friends, then you've come to the right place. With Škoda, a major partner of the Tour de France and the Green Jersey (the one that's putting France on the bike via its Škoda We Love Cycling program), we're offering you today your very first training plan, the first stones on the road to your quest: to get on the bike.
If you follow this plan, you should quickly progress and, more importantly, enjoy cycling. After a few weeks, you'll be in a position to make interesting outings on a variety of routes, join the group outings offered by your local Škoda Club and why not sign up for the 1st major cyclosportive of the year: Paris-Nice Challenge. Fasten your helmet, adjust your cycling shorts and get ready to discover the secrets of Škoda captains and ambassadors for smooth progress!
Let's start with a golden piece of advice from the Škoda Club Captains and their mentor Bernard Hinault (Škoda ambassador and five-time Tour de France winner): go gradually.
Concentrate on short outings at first, around 1 hour, at a moderate pace to familiarize yourself with the bike and develop a base of endurance.
Concentrate on short outings at first, around 1 hour, at a moderate pace, to familiarize yourself with the bike and develop a base of endurance. Only gradually increase the duration of your outings (15-minute increments each time, no more). When it comes to intensity, take it easy! You need to build up a base of what's known as "the basics" so as not to get burnt out and find yourself in great difficulty on your first outings, which could put you off prematurely (you'll have plenty of time once you're fit to shine at the top of the passes while waiting for your mates).
Another key to progress is regularity. It doesn't matter how long you ride, the most important thing is to go out regularly, so as to train your body's muscle memory. Even small, repeated outings will help you progress. On the other hand, if you put too many long breaks between each outing, you'll always feel like you're starting from scratch.
Tip from our regulars: plan your routes in advance. To avoid unpleasant surprises, and in particular a greater than expected difference in altitude, we advise you to prepare your outings using a GPS tool (Strava or equivalent). If you don't have an idea, your local Škoda club members will have one for you. Ask them via the Facebook group or the Strava Club of the Škoda Club near you.
Once you've built up a solid base and those 1h30 to 2h outings at a steady pace are a formality, you'll be able to incorporate variations in intensity. Longer, faster or more mountainous outings (each of these components working on different but complementary aspects of cycling progression).
Then it's time to start following the training plan below. It's the one proposed by Škoda Club Captains to the beginner cyclists they meet during the group outings dedicated to them throughout the year in Škoda Clubs.
One last thing: take something to eat and drink with you, so you don't risk the mythical (but unpleasant) hunger pangs during your outing. If you don't have a water bottle yet, go to the next Škoda outing near you and they'll give you one! Here's an example of a one-week training plan for a beginner cyclist. This plan includes a progression of intensity and duration of sessions, while at the same time
| Day 1 | Rest or low-intensity activity (walking, yoga, etc.) |
| Day 2 | Basic endurance (1 hour), on relatively flat terrain, at moderate intensity. |
| Day 3 | Rest |
| Day 4 | Hill workout, 45 to 60 minutes.
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| Day 5 | Rest |
| Day 6 | Long endurance outing (1.5 to 2 hours)Increase the duration of your endurance outing to a moderate pace, on varied terrain to include a few gentle climbs. |
| Day 7 | Rest |
Give your body time to recover between training sessions! This will enable you to make progress while reducing the risk of injury and overtraining. Give yourself regular rest days and lighter training weeks after a few busy ones to allow your body to recover.
Cycling mainly involves the leg muscles, but it's also important to strengthen the muscles of the upper body and trunk to maintain a stable position on the bike and limit back pain or lower limb disorders.
It's always a good idea to add muscle-strengthening and stretching exercises to your training program.
Here are a few examples of stretching and strengthening exercises for cyclists. Bernard Hinault gave us his advice. We're not saying it'll win you 5 Tour de France titles, but you never know.
Stretching:
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Hamstrings: Stand with one foot on a raised surface (such as a bench) and bend slightly forward, keeping your leg straight. You should feel the stretch at the back of the thigh.
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Quadriceps: Stand upright, grab your ankle and pull your heel towards your buttocks. Keep your knees together and hold the stretch for a few seconds on each side.
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Hip flexors: Kneeling, place one foot forward, keeping the knee bent at 90 degrees. Push your hips slightly forward to feel the stretch at the front of the hip of the back leg.
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Calves: Place your hands against a wall. Extend one leg back with the heel on the floor and bend the other leg slightly forward. You should feel the stretch in the calf of the back leg.
Strengthening muscles :
- Quadriceps: Squats are an excellent exercise for strengthening the quadriceps. Stand with your feet shoulder-width apart, bend your knees and lower yourself down, keeping your back straight. Push up with your heels.
- Hamstrings: Single-Leg Hip Raise: -
- Glutes: Lunges are a good exercise for targeting the glutes. Stand upright, take a big step forward with one leg and bend both knees to lower towards the ground. Push up with the heel of the front leg. -
- Calves: Calf raises are effective for strengthening the calves. Stand on a raised edge (like a step), with your heels in the air. Raise your heels by holding onto a railing or wall, then slowly lower yourself back down. 7TH PEDALING TECHNIQUE
- Final tip: learn to pedal. It sounds absurd when you put it like that, and you might think that once you know how to ride a bike, you know how to pedal. Well, not quite. It's essential to work on a fluid, regular and circular pedal stroke to save you money and prevent injury. The secret is to push down, without forgetting to pull up simultaneously with the other leg (automatic pedals are an indispensable ally in this).
Here are a few tips for working on your pedaling technique:
- Concentrate on a steady cadence: cadence is the number of pedal revolutions per minute. Try to maintain a constant, even cadence throughout your ride. A recommended cadence is generally between 80 and 100 pedal revolutions per minute, but this can vary according to individual preference and terrain.
- Learn to "pull up": Instead of simply pushing on the pedals, try to concentrate on the action of pulling your feet up in the pedal stroke phase. This engages the hip and gluteal muscles, in addition to the quadriceps, allowing you to develop more power.
- Use a circular motion: Try to adopt a fluid, circular motion with your legs while pedaling. Avoid jerking or "walking on the pedals".
- Make sure you have a bike suited to your size and preferred discipline (road, mountain bike or gravel). Before you set off, remember to check the important things before a bike ride (another great guide from our partner Škoda We Love Cycling).
- And of course, always wear a helmet, appropriate clothing and obey the Highway Code to ensure your safety!
About Škoda We Love Cycling
In every region of France, ŠKODA Clubs and the twenty or so captains who bring them to life organize friendly group outings. The outings are organized around 3 levels: beginners, advanced and experts. It's the ideal place to start cycling, make progress and share great outings with other enthusiasts. In addition to cycling, the program organizes monthly challenges where you can win unforgettable experiences with the greatest champions.
